Tips for better sleep

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CAFFEINE
Avoid caffeine after 2 p.m. Caffeine has a half-life of six hours in your body; six hours after your last sip, half of it is still in your body. Limit yourself to 300 mg (about three cups of coffee) per day, all before 2 p.m. less

CAFFEINE Avoid caffeine after 2 p.m. Caffeine has a half-life of six hours in your body; six hours after your last sip, half of it is still in your body. Limit yourself to 300 mg (about three cups of coffee) ... more

MATTRESS
If your mattress is about 10 years old, it's time to replace it. It doesn't matter whether it's soft or firm as long as it supports your contact points, especially your back. For an innerspring mattress, a higher coil count is better. If you share a bed, you'll need a queen- or king-size model.
Related:Waking up in pain? It might be your mattress | Guide to choosing a new mattress(sponsored) less

MATTRESS If your mattress is about 10 years old, it's time to replace it. It doesn't matter whether it's soft or firm as long as it supports your contact points, especially your back. For an innerspring ... more

EXERCISE
Exercise between 5 and 7 p.m. This is the magical time when exercise's biological benefits can help you get better sleep. For good sleep, get at least 20 minutes of exercise five days a week - but never within three hours of going to bed. less

EXERCISE Exercise between 5 and 7 p.m. This is the magical time when exercise's biological benefits can help you get better sleep. For good sleep, get at least 20 minutes of exercise five days a week - but ... more

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EXERCISE
Exercise between 5 and 7 p.m. This is the magical time... Photo-4696740.63358 - GreenwichTime

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REST
If you are tired during the day, take a nap, but limit it to 15 to 20 minutes.

REST If you are tired during the day, take a nap, but limit it to 15 to 20 minutes.

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REST
If you are tired during the day, take a nap, but limit it to... Photo-4696741.63358 - GreenwichTime

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STAY ACTIVE
Stay active. People who work, socialize and have hobbies stay more mentally healthy and find it easier to sleep.

STAY ACTIVE Stay active. People who work, socialize and have hobbies stay more mentally healthy and find it easier to sleep.

LIST
If stress is part of your problem, make a "worry list" every night. Writing down worries or problems can actually help you let go of them and get to sleep.

LIST If stress is part of your problem, make a "worry list" every night. Writing down worries or problems can actually help you let go of them and get to sleep.

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LIST
If stress is part of your problem, make a "worry... Photo-4696748.63358 - GreenwichTime

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STRETCH
Three yoga stretches that can help you relax are the "child's pose," "table pose" and "corpse pose."

STRETCH Three yoga stretches that can help you relax are the "child's pose," "table pose" and "corpse pose."

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STRETCH
Three yoga stretches that can help you relax are the... Photo-4696749.63358 - GreenwichTime

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SLEEP ESSENTIALS
Determine your personal sleep quotient: To arrive at how much sleep you need each night, aim for eight hours of sleep. If you get eight hours of sleep but you still feel tired, add 15 to 30 minutes to your sleep each night for a week. Keep adding time until you are able to wake up feeling rested. (Most adults need seven to nine hours of sleep.) less

SLEEP ESSENTIALS Determine your personal sleep quotient: To arrive at how much sleep you need each night, aim for eight hours of sleep. If you get eight hours of sleep but you still feel tired, add 15 to 30 ... more

SLEEP ESSENTIALS
Set a schedule: Go to sleep at the same time every night. Regularity is key to stabilizing your biological clock and, over time, can help you get by on a little less sleep.

SLEEP ESSENTIALS Set a schedule: Go to sleep at the same time every night. Regularity is key to stabilizing your biological clock and, over time, can help you get by on a little less sleep.

Photo: BDLM, Getty Images/Cultura RF

SLEEP ESSENTIALS
Set a schedule: Go to sleep at the same time... Photo-4696751.63358 - GreenwichTime

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SLEEP ESSENTIALS
An uninterrupted block: Get the sleep you need in a continuous block of time.

SLEEP ESSENTIALS An uninterrupted block: Get the sleep you need in a continuous block of time.

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SLEEP ESSENTIALS
An uninterrupted block: Get the sleep you need... Photo-4696752.63358 - GreenwichTime

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SLEEP ESSENTIALS
Pay attention to makeup sleep: Your wake-sleep ration should be 2:1; for every two hours you are awake you need one hour of sleep. If you get less than that, make up for it by going to bed earlier the next night. (Sleeping later or catching up on the weekend won't work.) less

SLEEP ESSENTIALS Pay attention to makeup sleep: Your wake-sleep ration should be 2:1; for every two hours you are awake you need one hour of sleep. If you get less than that, make up for it by going to bed ... more